Dive into this athlete’s performance at 2022 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 04:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:13 (From 50:07 to 46:54) | 65.6% |
| Farmers Carry | 00:49 (From 03:02 to 02:13) | 16.7% |
| BBJ | 00:34 (From 06:49 to 06:15) | 11.6% |
| Rowing | 00:16 (From 05:40 to 05:24) | 5.4% |
| Sled Push | 00:02 (From 02:46 to 02:44) | 0.7% |
| Ski Erg | 00:00 (From 05:07 to 05:07) | 0.0% |
| Sled Pull | 00:00 (From 04:48 to 04:48) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:10 to 04:10) | 0.0% |
| Wall Balls | 00:00 (From 04:28 to 04:28) | 0.0% |
| Boon Linda | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:28 | 00:00 | 05:18 +00:10 | 00:00 +00:00 |
| Ski Erg | 05:07 | 05:28 | 05:12 -00:05 | 05:18 +00:10 |
| Running 2 | 05:46 | 10:35 | 05:40 +00:06 | 10:30 +00:05 |
| Sled Push | 02:46 | 16:21 | 02:52 -00:06 | 16:10 +00:11 |
| Running 3 | 05:54 | 19:07 | 06:00 -00:06 | 19:02 +00:05 |
| Sled Pull | 04:48 | 25:01 | 06:03 -01:15 | 25:02 -00:01 |
| Running 4 | 06:23 | 29:49 | 06:01 +00:22 | 31:05 -01:16 |
| Burpees Broad Jump | 06:49 | 36:12 | 06:38 +00:11 | 37:06 -00:54 |
| Running 5 | 06:35 | 43:01 | 06:11 +00:24 | 43:44 -00:43 |
| Rowing | 05:40 | 49:36 | 05:28 +00:12 | 49:55 -00:19 |
| Running 6 | 06:23 | 55:16 | 06:03 +00:20 | 55:23 -00:07 |
| Farmers Carry | 03:02 | 01:01:39 | 02:22 +00:40 | 01:01:26 +00:13 |
| Running 7 | 06:17 | 01:04:41 | 06:03 +00:14 | 01:03:48 +00:53 |
| Sandbag Lunges | 04:10 | 01:10:58 | 05:04 -00:54 | 01:09:51 +01:07 |
| Running 8 | 07:24 | 01:15:08 | 06:32 +00:52 | 01:14:55 +00:13 |
| Wall Balls | 04:28 | 01:22:32 | 05:22 -00:54 | 01:21:27 +01:05 |
| Roxzone | 07:19 | 01:34:10 | 07:21 -00:02 | 01:34:10 |
Linda's best running lap was 00:05:28, indicating her ability to maintain a strong pace during a single lap. However, her overall running performance was slower than average, suggesting that she could benefit from improving her running endurance and speed.
To improve the Run Total segment, Linda should focus on improving her overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as running or cycling, and strength training exercises that target the muscles used during the race. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can also help improve Linda's running endurance and speed.
For the Running 8 segment, Linda should work on increasing her running speed and stamina. Interval training, tempo runs, and hill sprints can be effective training techniques for improving speed and endurance. Additionally, incorporating strength training exercises that target the muscles used during running, such as squats, lunges, and calf raises, can help improve running performance.
In the Farmers Carry segment, Linda should focus on improving her grip strength and overall strength endurance. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help strengthen the muscles used during the Farmers Carry and improve overall performance in this segment.
For the Best Lap segment, Linda should continue to focus on maintaining a strong pace and efficient movement. Incorporating agility drills, such as ladder drills or cone drills, can help improve Linda's speed and agility during this segment. Additionally, practicing proper running form and technique, including arm swing and stride length, can also contribute to faster lap times.
To improve performance in the Burpees Broad Jump, Running 5, Running 1, Running 4, Running 6, Rowing, and Running 7 segments, Linda should focus on improving her running endurance and speed. Interval training, tempo runs, and hill sprints can be effective training techniques for improving speed and endurance. Incorporating strength training exercises that target the muscles used during running, such as squats, lunges, and calf raises, can also help improve running performance.
By implementing these strategies and incorporating the suggested training techniques, exercises, and drills, Linda can improve her performance in the Hyrox race. With a focus on improving her overall fitness, running endurance, and speed, she can strive for even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Wiacek Jacqueline | 2024 Frankfurt | 01:33:46 | |
| Sarnataro Martina | 2023 Malaga | 01:34:09 | |
| Savéan Thelma | 2024 Bordeaux | 01:33:45 | |
| Browning Cheryl | 2024 Dublin | 01:34:20 | |
| Mclaughlin Hannah | 2024 London | 01:34:01 | |
| Portela Sara | 2023 Stockholm | 01:33:59 | |
| Perré Fonghwa | 2024 Amsterdam | 01:34:39 | |
| Ryan Emma | 2024 Dublin | 01:34:33 | |
| Chau Nicole | 2023 Hong Kong | 01:33:56 | |
| Hoffer Erin | 2023 Anaheim | 01:34:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam Boon Linda | 01:23:09 | |
| 2023 Maastricht European Championships Boon Linda | 01:23:30 | |
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Boon Linda
